Comparing Nutrients in 14 ounces Snacks, granola bar, fruit-filled, nonfat VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	47% 1357kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	17% 22g	130g per day for Men 19-50 years
Sugars	248% 180g	13.6% 9.84g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	41% 29.6g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 133g	NA	g per day for Men 19-50 years
Fiber	77.3% 29.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	42% 23.4g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	485% 6.3mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	314% 1254μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	12% 10.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.82% 0.87mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	198% 16mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	77.7% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	69% 484mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bar, fruit-filled, nonfat vs Canned Carrots with Salt:

• Snacks, granola bar, fruit-filled, nonfat have 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 14.2 times more Vitamin B6, 35.1 times more Vitamin B9 and more Vitamin B12 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 558 times more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin C, 3.4 times more Vitamin E and 7.5 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bar, fruit-filled, nonfat vs Canned Carrots with Salt:

• Snacks, granola bar, fruit-filled, nonfat have 2.3 times more Copper, 6.3 times more Iron, 6.3 times more Magnesium, 5.1 times more Phosphorus, 1.2 times more Potassium, 20.8 times more Selenium and 5.5 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 8.3 times more Calcium, 15.1 times more Sodium and 6.8 times more Water than Snacks, granola bar, fruit-filled, nonfat.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 13.7 times more Energy, 1.7 times more Omega 3, 4.2 times more Omega 6, 14 times more Carbohydrate, 18.2 times more Sugars, 4.9 times more Fiber and 9.2 times more Protein than Drained Canned Carrots with Salt.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.